While holidays can be joyous occasions, they can be difficult for many people. This year may be especially difficult for some as many will experience more loneliness and grief than before. Some people do not have others to spend time with during the holidays, or their family members engage in substance use or other unhealthy behaviors. Many self-help groups such as Alcoholics Anonymous or Narcotics Anonymous extend their meetings during the holidays to help people going through these experiences.

If you are experiencing distress or having triggers to use, ACCEPTS is an acronym from Dialectical Behavior Therapy that can help in managing this:

Activities Engage in activities that get you thinking and keeps your mind preoccupied. Reading, playing video or board games, and engaging in other hobbies are ideas that can help to think less about distressing things.

Contributing Do something for someone else. Make or buy a special gift for a loved one, send a card or letter, help a family member cook a meal or set up for the holidays, or help someone who is less fortunate.

Comparisons Compare your situation to a more difficult one. It could be thinking about how much more difficult your situation would be if you were not sober or working on your mental health, or when things were worse than they are now. Consider how others may be coping less than you are.

Emotions Do something that brings up positive emotions to replace distressing ones. Watch a funny or uplifting movie if you are sad or anxious, go for a walk if you are angry, or call a loved one if you are lonely.

Pushing Away Use imagination to push out and block negative thoughts that are triggering you to relapse or causing you distress. Think of a “happy place” instead that brings you joy, whether it is a real or fictional place. Imagine putting your thoughts on a leaf and watching them float down a stream.

Thoughts Use grounding techniques to shift your thoughts, such as naming all of the blue things in the room, finding items in the room that start with each letter of the alphabet, or imagining tracing your feet with an invisible pen.

Sensations Engage the five senses to distract you. Some examples are taking a cold shower or holding an ice cube, eating something spicy, smelling candles, listening to music or watching relaxing videos.

If you are wanting more help with tolerating distress and temptations to go back to unhealthy patterns, contact Charmed Counseling to schedule a consultation or appointment at 509-768-6852.